Reminder! Pre-order your new CFSC baseball tshirts today! Only $29 and come in 5 different colors!  To place an order visit HERE

A.  Close Grip Bench Press: 3×8-10. Rest :45 seconds

* add weight each set building to a moderate/heavy set of 8-10

This is 3 “working sets”

Banded Pull Aparts: 3×25. Rest :45 seconds

Make sure pull up scaling is good to go.

B.  Five rounds, not for time:

2 Turkish Get Ups after each completed round (one on each side)

10 Pull-Ups

20 Kettlebell Swings (53/35)

Rx+: Strict Pull Ups

L3:(45/30)

L2:(Band Assisted Pull-Ups)((35/25)

L1:(Reps start at 8 instead of 9)(Ring Rows)(35/25 Russian Swings)

Ideally use the same weight for Turkish Get Ups as they use for Kettlebell Swings.

20:00 minute time cap on this work

Score=favorite named CrossFit Workout